For these, it's important to focus on the mechanics of the movement and leave your ego behind when choosing a proper weight. The perfect back workout should consist of exercises for not just the lats and traps but other important muscles of the back as well. Keep your rest periods to a minimum and don't waste time. Avoid the temptation to go heavier and sacrifice form in a misguided attempt to accelerate progress. Your grip will give out at some point, your workout will be cut short, and so will your back. During my hypertrophy workouts, I keep my own rest between sets to roughly 60 seconds, and I never exceed 80 seconds. Looking to build a broad back? In this routine, you'll be focusing on the top of the V, meaning the upper back. If you allow your torso to come off the supporting pad as you pull back, you defeat the purpose of the support. The king of back exercises? + If you're doing the full V-sit to press like I am in the video, lie on your back on the ground with your legs open in the shape of a V. Hold the dumbbells with your elbows bent to 90 degrees. Or is there a void between your shoulders; a flat, muscle-less expanse that cries weakness? BodyFit is your solution to all things fitness. If you try to use the widest possible grip, such as by gripping the very ends of the lat pull-down bar, you won't achieve a full range of motion or a full lat contraction. Last month you got a taste of the power bodybuilding world with my chest workout. It will most definitely help you build the solid, thick back musculature you're after, but it won't be easy. If you've never had a lower back injury and don't deal with at least occasional lower back pain, count yourself very lucky. Assuming you already have decent back mass, this workout will hone and refine it. The deadlift is one of the best compound exercises you can do to add serious amounts of strength and muscle mass to the back (as well as the hips and hamstrings). + Follow my directions, and you'll be well on your way to a barn door back in no time. For strength, go heavy with low-rep sets (4-7 … If you are—or aspire to be—a physique competitor or bodybuilder, I don't need to impress upon you how critical it is to have a well-developed back. Avoid injury and keep your form in check Thus, for those running an upper/lower split or a push/pull/legs routine, I’d suggest incorporating 2-3 of the above back exercises … If you're looking to round out your muscular physique, a strong back is an absolute must. You'll find dozens of full programs to keep your back growing in the BodyFit by Bodybuilding.com Muscle-Building Workout Plans. Make sure you use a heavy yet manageable working weight for the first 4 sets. Wrist straps will see to it that you can do plenty of them! The back is the most difficult area to achieve this connection in, so take your time and concentrate on each rep. Do this workout routine just as it's listed. Few things are as painful to deal with as lower back issues. Already have a Bodybuilding.com account with BodyFit? You should too. Use a pronated, palms-away grip an all these movements, except the lat pull-downs. If 8-10 reps is very easy for you, use a chinning belt to add weight. These 16 back exercises will sculpt your rear and help to build bigger, stronger lats, rhomboids, and traps for more muscle and strength. Finish strong! As for the rest of you, I get that it may take some convincing. Sit tall, then press the dumbbells overhead. Incorporating The Back Exercises Into Your Current Routine. When you do this, you should feel your shoulder blades slide down. 7 When I do cable rows, I make sure to really focus on pulling my hands outward and squeezing my shoulder blades back. 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